Fast Finish Long Run

Workout - Fast Finish Long Run

• 25min @ 8'30''/mi
• 10 lots of:
  • 3min @ 5'37''/mi
  • 3min @ 6'15''/mi
• 20min @ 9'30''/mi

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Intro: This video from The FOD Runner covers a FAST LONG RUN WORKOUT - 16 Mile Long Run Before Marathon Training Begins. Watch the full video for details. Here’s what you need to start.

Key points

• Fast long-run setup: 1 hour 45 minutes mixing moderate-tempo segments with short surges.
• Structure: 25-min warm-up at moderate intensity, then 10 x 3-minute surges (just above marathon pace) with 3-minute floats (controlled, easy effort) between, then a 20-min cool-down.
• Loop: 9 miles of varied terrain on a cycle track. Includes downhills, one steep hill, and rolling sections.
• Recovery periods are floats, not jogs. Stay controlled, just under your hard effort.
• Heart rate target: mid-zone around 145 bpm.

Workout example

- Warm-up: 25 min at easy-moderate pace (your standard long-run speed)
- Main set: 10 repeats of:
    - 3 min hard (marathon pace plus, around 5:30 to 5:45 per mile)
    - 3 min easy float (just under marathon pace, relaxed)
  All repeats on the 9-mile loop, around 56 min total.
- Cool-down: 20 min easy pace
- Total time around 1 h 45 min, total distance around 16 mi

Practical tips

• Use an HR monitor to stay in the moderate zone (around 145 bpm).
• Grab a gel if you’re running in heat.
• The hills are strength-building. Push harder on uphill “on” intervals.
• Keep “off” intervals truly floating. Don’t drift into an easy jog.

Closing note: Try this workout and adjust paces in the Pacing app to your fitness.

References

• FAST LONG RUN WORKOUT - 16 Mile Long Run Before Marathon Training Begins - YouTube (YouTube Video)